Magnesium-rich foods

Magnesium plays a role in bone formation, in the actions of a large number of enzymes and in the transfer of impulses in muscles and nerves. The recommended daily amount of this mineral is 350 mg per day for men and 280 mg per day for women. According to the Netherlands Nutrition Centre, a magnesium deficiency does not occur quickly as it can be found in many foods. Important sources of magnesium include wholemeal and wholegrain products, green leafy vegetables, nuts (cashews and almonds) and cocoa or extra-dark chocolate.

Magnesium and your health

There are a number of health effects associated with consuming magnesium-rich foods.

Magnesium-rich food reduces the risk of a stroke

Studies have shown that people who eat more magnesium-rich food are at lower risk of having a stroke. This may be due to the effect magnesium has in lowering blood pressure. High blood pressure is a significant risk factor for a stroke.

If you eat a healthy diet, with plenty of fruit and vegetables, there is no need to consume extra magnesium in the form of supplements.

Magnesium-rich food reduces the risk of cardiovascular diseases

Studies have shown that people who eat more magnesium-rich food are at lower risk of developing cardiovascular diseases. This may be due to the effect magnesium has in lowering blood pressure. High blood pressure is a significant risk factor for cardiovascular diseases.

If you eat a varied diet, with plenty of fruit and vegetables, there is no need to consume extra magnesium in the form of supplements.

Magnesium-rich food reduces the risk of bowel cancer

There are indications that a higher daily intake of magnesium reduces the risk of developing bowel cancer. If you eat a varied diet, with plenty of fruit and vegetables, you will get sufficient magnesium.

Magnesium-rich food reduces the risk of type 2 diabetes

Magnesium plays a role in insulin regulation and glucose absorption. There are indications that people with diabetes have a magnesium deficiency and that this may be an underlying cause of the development of insulin resistance.

You should therefore include sufficient magnesium-rich products in your diet.

iGene Passport

iGene offers you an insight into your personal risks of developing conditions and tells you whether magnesium-rich foods may be particularly important for you to help prevent certain conditions. In addition, an iGene Passport provides you with information on what else you can do to reduce any risks. Here we focus on behaviour that will help you maximise the benefits to your health. In the publication below you can read more about what iGene can do for you.

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